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New Weekday Schedule
We have added a couple of new classes to the daily schedule to better serve our athletes. The weekend schedule remains intact.
Monday through Friday:
6:00 AM
7:00 AM
8:30 AM (New Class)
12:00 PM
4:00 PM (New Class)
5:00 PM
6:00 PM
7:00 PM* (No 7pm on Friday)
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Gym Information
Address
5631 Dyer Street
Dallas, TX 75206
Google Map
Classes
Mon-Fri: 6, 7, 8:30, 12, 4, 5, 6, 7*
*no 7pm on Friday
Sat: 10am (Free Workout), 11am (Members Only)
Sun: 3pm-5pm Open Gym (Members Only)
Questions?
Visit our About & FAQ or our Getting Started pages or email us.
info@dallascrossfit.com
'N Stink
Mar 09 2010
Press/Pull
Press, 15RM
20 pull-ups
Push-press, 15RM
20 pull-ups
Jerk, 15RM
20 pull-ups
Work at a pace that allows for maximum load. Once you find your 15RM, immediately move to pull-ups and complete each round in as few sets as possible. The loading for each set should increase as the movements progress from press to jerk. This is not for time.
Post press, push-press, and jerk loading to comments.
Make sure to eat a balanced protein/carb/fat meal 45-60 minutes post workout.
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55 Comments
Fatwa on Carrie for recommending Tiger Balm for AAH. I didn't fall for it but now we go to war! :-)
Mark Hurd - thank you.
90#/121#/133#
Samz- Have to agree with Carrie, it really works. The funny thing is, I think Sammy Nix recommended that treatment as a joke to me back in 2008. I kind of liked it
Sam Z. - Argh, I was making an innocent suggestion!!! I've had to suffer through an AAH only once in my 11 months at CFDC, so I really didn't know what I was saying. My apologies! And evidently, if you like having a COLD, rubbed raw derriere, Tiger Balm is the key. Haha.
Carrie....I would never promote Jihad against you. It just sounded funny. I have called off the Fatwa, but my ass still hurts.
Wade - et tu?
Sam Z. - don't you remember when Sammy told us to keep our posterior nice and loose? :P But really, I'm sorry about your ass--I still have scars (physical, not just emotional) from my AAH last summer.
I didn't do a very good job establishing a 15RM.
Press: 132# x 12 reps
Push Press: 143# x 14.877 reps
Jerk: 154# x 11 reps
Sorry to interupt all this talk about Z's ass!
Congrats to Ronnie on his muscle-ups!
What is the schedule for the end of the week since many will be heading to OK for the weekend?
Press: 38# x 15 (43# x 12 F)
Push Press: 43# x 15
Jerk: 53# x 15
Wimpy overhead strength and 15 is a LOT of reps, but believe it or not actually getting stronger...slowly
Erica - excellent job as the dark alley safety monitor on the run :)
Ronnie got his MU?????????? WOOOOO HOOOOOOOO
Congrats!!!!!
SP: 99x15 - 111x15
20 butterfly unbroken
PP: 133x15 - 143x13.5
15 butterfly + 5 kip unbroken
PJ: 148x11
10 butterfly rest 6 kips rest 4 kips
Man 15 reps is a lot. All of those I got to rep 10 thinking "no problem" then the last 5...or 3...or 1 really put the hurt on.
65/75/75. I agree Travis, the last one (or two) killed me each time!
I know this is kind of a shot it the dark, but does anyone want to share a room for sectionals? I'd like to go this weekend to cheer, but would kinda prefer to split the costs.
Lemme know! geoffucla@yahoo.com
Geoff.
Happy Birthday Kyla!!
Ronnie: no denying him.
Donk - nice!
http://samsawyer.wordpress.com/
Ronnie has always been awesome. Adding a muscle up to his game leaves me without the right adjective.
Great job Ronnie. I want to see that in person.......in the mean time, did anyone get it on film? Post it...
95/105/115. I want to do this one again in a week--feel like I could have done more on the jerk especially.
13 years since Biggie got shot...spect!
This is for my hommies...
I'm pouring water our of my Ozarka bottle on the wall next to my chair for Big Poppa...'spect.
Seems like only yesterday I was roming the streets of the suburbs of Jersey, bumbing Biggie, sipping E&J and Ginger Ale, counting my benjamins, shootin' dice all day...
Mike - that was funny bro...
Ronnie got a muscle up? Not surprised. Two weeks ago i saw him hit a golf ball that hasn't landed yet, and a few of us saw him deadlift 350# with one hand. He may not be human.
Thanks Chase!
Luke's Locker is hosting a "Sectionals Sale" for all of the athletes competing this weekend and they have just extended the sale to spectators and supporters who are attending the event in Tulsa. Go to Luke's Locker on Oak Lawn tomorrow night between 5 and 7:30pm to receive a 15% discount. Just let them know you are from Crossfit Dallas Central (the one and only) and that you are part of the Sectionals bandwagon. Holla.
#85/90#/115# Poor loading approach. Learned from it .
Still fun.
Awesome, Dean! Thank you for the PSA!!!
I discovered the Mooyaah iceburger today. Its for real.
85/95/105#
75x15/85x15/95x15, pu's rx- should have gone heavier according to Tolbert.
For those of you that are doing Crossfit to get leaner, lose weight or gain strength I would suggest a one on one sit down with Coach Dean-O M.D., http://www.dallascrossfit.com/nutrition. I had mine today and the dude is smart and helps identify areas of your eating and lifestyle habits that may need work and are not evident to you. I have been doing this for 1 year and 3 months and keep a pretty stirct paleo lifestyle but this helps refocus. He also gives you the Paleo 101 speech... Lastly, breakfast at Kozy-FTW....
PSA: My calves don't hurt. After yesterday and today, I figured that would be easier than posting all of the muscles that do hurt.
50/70/85. Probably should have tried for more on the press and push press.
Congrats on the muscle-ups, Ronnie!
20#s x 15 @ 90 GHD raises; 30#s x 15 (2x) GHD flat raises; 20 GHD sit-ups subbed for push-ups;
got the one armed jumping pull-ups down today; my quads are still sore from the 300 air squats I did on Friday, thanks Chase thanks
Ronnie will one day throw himself to the moon
I Google'd "Ronnie CFDC muscle up" and this came up:
http://www.ddsite.com/he-man_beast_man.jpg
Sounds like Ronnie is starting to rival Tolbert in all the things he can do
105/115/135 rx'd
each time the 15 reps were like climbing a mountain
Tolbert and Ronnie = Strong
Randy T -- didn't you get a first MU on Saturday??
Congrats Ronnie!! That's my next hurdle after sectionals! (One of many!!!)
Happy Birthday Kyla :) hope you are having an amazing day - don't forget your burpees tonight :)
Mike K I love Iron Eagle!
Ronnie/Donk Congrats....
Wednesday 6am, HPV SBUX run- first timers coffee is on me. According to Dr. Deano-o we will now run a shorter distance but a little faster.
Happy Birthday Kyla!!! John, you better have gotten her something real nice!!
Happy birthday Kyla!
Happy B-day Kyla!
Happy birthday Kyla!
Congrats Ronnie, and Randy who got his MU on Saturday!
thanks Julie, I did, I tried again today and failed so it might have been a fluke
Randy - that sounds like me. I got a MU one day and haven't been able to since then! Need more practice!
65/95/115... arm is starting to frustrate me! Needs to heal up ASAP.
thanks for the plug wayne-o.
Ugh, can totally tell that I haven't worked on press in a long while.
65x12/75 (last 3 were kiiiller)/85x11 (felt so heavy after 40 pullups, it seems)
Got my first hand rip of 2010--spring is here! :)
62 KB swings on CD
Randy & Ronnie - congrats on the muscle ups
Great night
Sam Z and Brett killin' it
95(15)-115(15)-135(10-4-1)
MUs all over the place! Congrats Ronnie!! Congrats Randy T!! So impressed with you all. And Randy - maybe you just need to do a couple miles of running, 100 star jumps, 100 burpees and 100 box jumps as a warm-up pre-MU since that's what worked on Sat ??
Brett - good to have you. Awesome getting to do work with you.
Chris - you are just so solid. I swear you have one of THE best attitudes in the Box. Always like it when u r around. Nice work.
95# SP (15)
20 unbroken pull-ups
115# PP (15) (extremely sloppy)
16-4 pull ups
125# PJ (10-3-2)
10-5-5 Pull ups
Dean - awesome coaching as always. Thank you.
15 x 52kg Press
8 (miscount) x 60kg Press
5 x 67kg Press
Messed up knee, had to sub out PP and J. Unbroken pull-ups.
Finished with 15secON/15secOFF x 10 KB snatch, 1 pood
Great job ALL night classes, coached by me or not. Killer overheads today.
75# SP (11 out of 15: couldnt budge 12 w/o a knee bend)
75# PP x 15
85# PJ x 15
All kips..hands feel like ground round
Cool down: 9 rounds, 53# KB; 10 breaths after round 9 FTL
Dean: nice singing voice
On Rampers: love the effort!
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